Comparing Nutrients in 500 calories Boiled Turnip GreensVS Baked White Potatoes

Weight per 500 calories

Boiled Turnip Greens

2500g

Baked White Potatoes

544g

Baked Whole White Potatoes have 4.6 times more energy per unit of mass than Boiled and Drained Turnip Greens, which is average in comparison to other foods. Boiled Turnip Greens having very low energy density.

Which food has more nutrients per 500 calories - Boiled Turnip Greens or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Turnip Greens

19%

72%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Boiled Turnip Greensvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.93%5.75g

Fat

0.84%0.82g

5.75 gvs0.82 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.14%1.33g

Saturated Fat

0.68%0.22g

1.33 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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100%1.6g

Omega 3

5.1%0.082g

1.6 gvs0.082 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.1%0.7g

Omega 6

1.57%0.27g

0.7 gvs0.27 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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84%109g

Carbohydrate

88%115g

109 gvs115 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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18.3%13.3g

Sugars

11.5%8.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

13.3 gvs8.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.7%1.96g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs1.96 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.42g

NA gvs3.42 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.17g

NA gvs2.17 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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230%87.5g

Fiber

30%11.4g

87.5 gvs11.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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51%28.5g

Protein

20.4%11.4g

28.5 gvs11.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Turnip Greensvs Baked White Potatoes

1058%9525μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

9525 μgvs5.43 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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94%1.13mg

Vitamin B1

21.7%0.26mg

Thiamine

1.13 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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138%1.8mg

Vitamin B2

18%0.23mg

Riboflavin

1.8 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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64.2%10.3mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs8.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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137%6.85mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

6.85 mgvs2.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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346%4.5mg

Vitamin B6

88.2%1.15mg

Pyridoxine

4.5 mgvs1.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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738%2950μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

2950 μgvs207 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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761%685mg

Vitamin C

76%68.5mg

Ascorbic acid

685 mgvs68.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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313%47mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

47 mgvs0.22 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7658%9190μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

9190 μgvs14.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Turnip Greensvs Baked White Potatoes

343%3425mg

Calcium

5.43%54.3mg

3425 mgvs54.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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703%6.33mg

Copper

76.7%0.69mg

6.33 mgvs0.69 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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250%20mg

Iron

43.5%3.48mg

20 mgvs3.48 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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131%550mg

Magnesium

35%147mg

550 mgvs147 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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366%8.43mg

Manganese

44.7%1.03mg

8.43 mgvs1.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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104%725mg

Phosphorus

58.2%408mg

725 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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149%5075mg

Potassium

87%2957mg

5075 mgvs2957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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41%22.5μg

Selenium

4.94%2.7μg

22.5 μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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48.3%725mg

Sodium

2.54%38mg

725 mgvs38 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32%3.5mg

Zinc

17.3%1.9mg

3.5 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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63%2330g

Water

11%410g

2330 gvs410 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Turnip Greens vs Baked White Potatoes:

Boiled and Drained Turnip Greens have 1752.6 times more Vitamin A, 4.3 times more Vitamin B1, 7.7 times more Vitamin B2, 1.2 times more Vitamin B3, 3.3 times more Vitamin B5, 3.9 times more Vitamin B6, 14.3 times more Vitamin B9, 10 times more Vitamin C, 216.2 times more Vitamin E and 626.3 times more Vitamin K than Baked Whole White Potatoes.
Both Boiled and Drained Turnip Greens as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Turnip Greens vs Baked White Potatoes:

Boiled and Drained Turnip Greens have 63 times more Calcium, 9.2 times more Copper, 5.8 times more Iron, 3.7 times more Magnesium, 8.2 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 8.3 times more Selenium, 19.1 times more Sodium, 1.8 times more Zinc and 5.7 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Turnip Greens have 7.1 times more Fat, 19.6 times more Omega 3, 1.6 times more Sugars, 7.7 times more Fiber and 2.5 times more Protein than Baked Whole White Potatoes.
Both Boiled and Drained Turnip Greens and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled and Drained Turnip Greens as well as Baked Whole White Potatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Turnip GreensVS Canned Turnip Greens with LiquidsBaked White PotatoesVS Canned Turnip Greens with LiquidsBoiled Turnip GreensVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Boiled Turnip GreensVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Turnip Greens or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: